Katlyn Stoneburner – Features Editor

Starting another semester at Bishop’s—where deadlines loom and social opportunities abound—means sleep often becomes an afterthought. It is common to hear students bragging about pulling all-nighters or surviving on just a few hours of sleep. However, the importance of sleep cannot be overstated. The reality is that adequate sleep is not a luxury but a necessity for maintaining both mental and physical health, academic success and overall well-being. 

The science behind sleep 

According to the American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS), the recommended amount of sleep to achieve optimal health will vary across a lifespan, with adults requiring between seven and nine hours of sleep. In the joint statement by the AASM and SRS, “young adults who slept less than seven hours were more likely to report poor general health and low overall physical, and mental health-related quality-of-life measurements than those sleeping at least seven hours”. 

During sleep, the brain processes and stores information gathered throughout the day, making it easier to recall and apply that knowledge later. Moreover, sleep helps regulate mood and stress levels. Lack of sleep has been linked to increased feelings of anxiety, depression and irritability—emotions that can severely affect a student’s ability to cope with the pressures of higher education. Physically, sleep is essential for maintaining a healthy immune system, reducing the risk of chronic conditions and supporting overall energy levels. 

Academic performance and sleep 

It is a common misconception that staying up late to cram for an exam will lead to better results. The opposite is true. Research published by the National Institutes of Health has shown that students who make a habit of sleeping better learned more deeply, having the ability to connect new information with prior knowledge, comprehend larger-scale ideas while studying, and seek out the implications of newly acquired information. 

The social and emotional impact 

This time at Bishop’s is not just about academics; it is also a time for building relationships and developing social skills. However, sleep deprivation can negatively affect these aspects of life as well. When you are sleep-deprived, you are more likely to be irritable, less patient, and more prone to conflicts with friends, roommates or classmates. This can strain relationships and make it harder to form meaningful connections. 

Furthermore, Columbia University department of psychiatry found that sleep disturbances were linked to higher levels of psychological distress. Chronic sleep deprivation has been linked to an increased risk of developing mental health issues, such as depression and anxiety. Prioritizing sleep is a simple yet effective way to support mental health and emotional well-being. 

Here are a few tips to creating healthy sleep habits: 

1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep. 

2. Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, listening to music or practicing mindfulness, to signal to your body that it is time to wind down. 

3. Limit caffeine and screen time: Avoid consuming caffeine in the afternoon and reduce screen time before bed, as both can interfere with your ability to fall asleep. 

4. Make your sleep environment comfortable: Ensure your sleeping area is conducive to rest—this means a comfortable mattress, a cool room and minimal noise and light.